This article was co-authored by Carlotta Butler, RN, MPH. Carlotta Butler is a Registered Nurse in Arizona. She received her MPH. from the Northern Illinois University in 2004 and her A.S. in Nursing from Heartland Community College in 2010.

There are 24 references cited in this article, which can be found at the bottom of the page.

Glutathione is a chemical substance produced by the liver. Commonly referred to as GSH, this is often called the "mother of all antioxidants," indicating its superior antioxidant qualities. As an antioxidant, glutathione may prevent or delay cell damage by removing harmful agents known as reactive oxygen species from the cells of your body. GSH is also vital for immune function and the inflammatory process and boosts your T-cell function, helping to fight cancerous cells. There are many things you can do to raise your glutathione level above that naturally produced by your body.

Steps

Method1

Raising Glutathione through Diet and Exercise

1

Eat lots of fresh fruits and vegetables. Several of these foods have been shown to be good natural sources of glutathione, but their GSH content is destroyed by overcooking or processing. To get the most glutathione out of your fruits and veggies, eat them fresh whenever possible.[1]

Despite the benefits of these foods, you should always strive for a balanced diet. Overdoing it on the fruits and vegetables can create problems for your digestive system if you do not also get enough dietary protein.

2

Eat lots of lean protein. Three amino acids contribute to glutathione's makeup (so-called "precursors"): cysteine, glutamate, and glycine. Lean protein sources, especially meats, contain naturally high levels of these amino acids, especially cysteine (which is also the most important one). If your diet includes lots of these lean proteins, your body will produce more glutathione.[3][4]

High-quality sources of lean protein include poultry and egg yolks, milk, and yogurt. To get as much cysteine from your diet as possible (and therefore increase your body's glutathione production), you should try to eat at least two servings of lean protein per day.

3

Consume spices that boost GSH. Some spices include chemical compounds (such as curcumin) that promote glutathione production.[5][6] These include turmeric, cinnamon, cumin, and cardamom.[7]

Eating foods that already contain high levels of multiple glutathione-promoting spices can help you to further boost your glutathione without much extra effort. Many curry dishes fall into this category.

Cinnamon can be added to many desserts or sweet foods to add a flavorful kick while also contributing to higher glutathione levels. It's a win-win!

4

Eat foods rich in alpha lipoic acid. Alpha lipoic acid (ALA) promotes natural glutathione production. ALA is also an antioxidant and can regenerate other antioxidants that have been "used up," including Vitamin C and E, helping to renew their ability to scavenge free radicals in your cells.[8]

Foods containing high levels of ALA include: liver, peas, spinach, broccoli, tomatoes, Brussels sprouts, and potatoes. Several of these foods (such as Brussels sprouts) are also naturally high in glutathione, so these are particularly good options.[9]

For a high dose of dietary ALA and glutathione, look for recipes that combine some of these food items, such as stews, salads, or casseroles.

5

Eat foods rich in selenium. Selenium is a mineral with antioxidant abilities that contributes to GSH production. In addition to being naturally present in many foods, food items from selenium-rich environments will have higher levels. Selenium is also essential for the production of enzymes containing glutathione.[10]

Many meats have high selenium content, especially crab, tuna, liver, fish, and poultry; however, their selenium content depends on where the animal was raised and the natural selenium content of the soil and water in its habitat.[11]

Several plants are good sources of selenium, as well. The ones with the highest selenium content are grown in soil with naturally high selenium levels. Good plant sources include: Brazil nuts, pinto beans, mushrooms, many seeds, brown rice, cabbage, broccoli, and spinach.[12]

6

Get plenty of exercise. Physical activity increases your metabolism, which boosts natural glutathione production. Aerobic exercises (those that get your heart rate up for an extended period) are best for improving metabolism. These include brisk walking, jogging, running, cycling, circuit training, and swimming, among others.[13][14]

Check with your doctor before beginning an exercise routine if you are at all concerned about your current level of health and/or physical fitness.

Adopt an exercise routine that fits your lifestyle and fitness level. Don't try to go too hard right away or you might get discouraged and be less likely to stick with it. Start with 20 minutes of exercise three days per week and move up from there as your fitness improves.

Method2

Raising Glutathione using Supplements and Pharmaceuticals

1

Take a multivitamin that promotes glutathione. The multivitamin itself will not likely contain glutathione, but many have several vitamins and minerals that improve glutathione production. It can be difficult to get enough of certain vitamins from your diet, so a multivitamin is a good complement to a healthy diet. Find a multivitamin that includes:[15][16]

Vitamin C

Vitamin E

Vitamin B1

Vitamin B2

Vitamin B6

Vitamin B12

Folate

Selenium

Magnesium

Zinc

ALA supplements are also available, but check with your doctor to determine the appropriate dosage for you.

2

Take MSM supplements. MSM (or Methylsulfonylmethane ) is a mineral compound that provides a source of sulfur, which is necessary for producing both ALA and Vitamin B1, which in turn increase glutathione levels.[17][18] If you are not getting enough sulfur in your diet, ask your doctor about supplementing with MSM.

Sulfur is what gives glutathione its antioxidant abilities, so any other method you use to boost glutathione will be useless if your sulfur levels are too low. MSM is just one way to obtain sulfur; it can also be acquired from eating several types of raw fruits and vegetables.[19]

MSM is also believed by some people to provide relief from pain and some other symptoms of arthritis and various other joint conditions; however, there is not much scientific research to support this.[20]

3

Consider glutathione inhalants. Your doctor may recommend a nebulizer inhaler to deliver this form of glutathione supplement; however, it is usually only recommended for people with genetic conditions that cause glutathione deficiency.[21] Some lung conditions, such as cystic fibrosis, are believed by some to be helped by glutathione inhalants, but evidence to support this is sparse.[22]

You should not use glutathione inhalants without a doctor's prescription or recommendation.

Do not use this form of glutathione supplement as an alternative to dietary or oral supplementary glutathione or its precursors. There are better ways to boost your glutathione levels if you are not severely deficient!

4

Get glutathione injections. This type of glutathione supplementation is only recommended for individuals with medically diagnosed illnesses known to be helped by glutathione. Injections are done intravenously and should not be attempted by anyone but a licensed medical professional.[23]

The most well-supported use of glutathione injections is relief from the side effects of chemotherapy in cancer patients. This is something that an oncologist (cancer doctor) must prescribe.

No other purpose for glutathione injection is broadly accepted by the medical community as effective; however, some people believe it to be useful for lots of other illnesses, including Parkinson's disease, diabetes, some forms of anemia, atherosclerosis (hardening of the arteries), and male infertility.

5

Use transdermal glutathione products. Transdermal glutathione is applied to the skin and absorbed over a short period of time. There is some evidence that glutathione creams improve certain skin conditions and generally make the skin look more youthful.[24] This type of glutathione supplementation usually comes in the form of a cream or patch and is available through online pharmacies without a prescription.

There is no medical or scientific evidence to suggest glutathione levels in the body can be significantly improved by transdermal creams or patches.

Although no prescription is required for transdermal glutathione, it is best to talk to your doctor before using glutathione creams.

There is a chance you could experience a rash or skin irritation when taking glutathione this way.

Never take a supplement or drug while pregnant without first getting confirmation from your doctor that it is safe to do so.

You should not take pharmaceutical forms of glutathione or its precursors without first checking with your doctor.

Undenatured whey protein (from raw, unpasteurized milk) promotes glutathione production, but there are other health risks associated with unpasteurized milk that should be considered carefully before you decide to consume it.

Article Info

This article was co-authored by Carlotta Butler, RN, MPH. Carlotta Butler is a Registered Nurse in Arizona. She received her MPH. from the Northern Illinois University in 2004 and her A.S. in Nursing from Heartland Community College in 2010.